2. After autumn, the uncertain temperature will easily have a certain impact on people's psychology and physiology. Some people often feel depressed and sad, tired and irritable, and their energy drops inexplicably. Experts remind that it is best to exercise when you are depressed and depressed, which will increase the burden on organs and damage your body function, so it is best to exercise when you are full of energy.
Jogging on Lin Yin Avenue in autumn, breathing fresh air is good for human health. But now in the city, there are more and more busy roads, and many people jog along the road to exercise in order to save trouble. In fact, this is very unhealthy. Due to the dry climate in autumn, dust is easy to fly and pollute the air. Running on the roadside will increase lung capacity, inhale more dust and harmful gases emitted by cars. Invisibly increased the harm to the body. Therefore, it is best to choose quiet and clean places such as parks for morning running and exercise, rather than jogging along the road.
Many people think that once people exercise, they will not feel cold, but only wear a thin T-shirt to exercise. In fact, when the human body produces more heat in outdoor exercise, it is only in the middle, and it is very vulnerable to the influence of external temperature before and after exercise. When exercising outdoors, wait until your body is hot, then take off your coat and put it on in time after exercise. If you stay in the autumn wind in sweaty clothes, it is very easy to catch a cold. In the choice of materials for sportswear, many people think that cotton-padded jacket is comfortable to absorb sweat, but in fact, it is more suitable to choose polypropylene with relatively good air permeability.
5. First of all, the schedule is very different. People of all ages should choose the time period of activities according to their physical condition. Young people have strong ability to adapt to the weather, good physique and quick recovery, so they can arrange fitness in the morning and afternoon. Middle-aged people have poor adaptability and can exercise after work from 18 to 20. The exercise time for the elderly should generally be 14- 19. They are in poor health, so it is easier to choose the time with the highest temperature and sunshine to exercise so as not to get hurt.
6. Appropriate sports equipment will not only make us labor-saving and comfortable, but also avoid many accidents. The choice of sports equipment must be different for people, places and purposes, and the situation and weather changes of the destination should be evaluated. Especially for long-distance and difficult sports, we must be fully prepared and strive to be prepared.
7. Exercise hydration should be considered from three time periods, namely, hydration before exercise, hydration during exercise and hydration after exercise. Add 500 ml of water 2 hours before exercise, so that the cells in the body can reach the best hydration state, meet the exercise, have enough time to excrete excess water in the body through urine, and go into battle lightly. When you sweat a lot during exercise, you should take a systematic hydration method. That is, water should be replenished every 10 to 30 minutes, and 200 ml to 250 ml of water should be replenished each time. Replenish water after exercise and record the weight before and after exercise, so that you can know the amount of sweat lost during exercise. However, it should be emphasized that the hydration after exercise is not so much lost, but should be more than the lost water, so that the body can restore water balance.
8. Warm-up activities are necessary for any kind of exercise, because people's muscles and ligaments will reflexively cause vasoconstriction and viscosity increase, the range of joint activities will be reduced, and the extensibility of ligaments will be reduced in the case of low temperature in autumn. Without warm-up activities, the nervous system's ability to command muscles will also decline. If the warm-up activities before exercise are not fully prepared, it will cause joint ligament strain and muscle strain, which will seriously affect daily life. Exercise will become a success.
9. In autumn, people's nervous system excitability increases, and their physiological functions tend to be active and strengthened. In this season, people are prone to excessive exercise, leading to excessive fatigue, affecting work and health, and easily causing sports injuries. Especially for middle-aged and elderly people, it is necessary to master the time and intensity of exercise and not to exceed the physical load. Generally speaking, the exercise time of middle-aged and elderly people should not exceed 1.5 hours at a time. I feel a little hot and sweaty during exercise, and I feel relaxed and comfortable after exercise. This is the standard of the golden mean.
10. Drink more boiled water after exercise and eat more soft foods such as sugar cane, pears, apples, milk, sesame seeds and fresh vegetables to maintain the normal secretion of upper respiratory mucosa and prevent sore throat. If you sweat too much during exercise, you can add a small amount of salt to boiling water to maintain electrolyte balance in the body and prevent muscle spasm. When supplementing, take a small amount, multiple times and slow drinking as the criterion. In addition, if you are doing long-distance running, you should also drink appropriate amount of sugar boiled water to prevent adverse physiological reactions such as hypoglycemia, dizziness, sweating and limb fatigue.